1/17/14

Reminder:

There will be a Foundations Class this Saturday 1/18/14 @ 9AM. New and experienced athletes are encouraged to attend. The Foundations classes are FREE to HWCF members and are held (2) Saturdays a month. During the sessions, you will go over the technique of 2-4 movements. There is no WOD during the Foundations Classes, it’s strictly technique based!

Friday Night Lights Part II

Next Friday, 1/24/14, CrossFit Shoreside will be hosting the second week of “Friday Night Lights” up at their gym in Evanston.  A sign up sheet for those interested in participating will be available a the gym on Monday. Just as it was before, event starts around 8-8:30PM, and there is a $10 cash fee. Hopefully we can get a big HWCF turnout!

Strength:

A. Bench Press:

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 75%
  • 1×1 @ 80%
  • AMRAP @ 85%

B. Deadlift:

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 75%
  • 1×1 @ 80%
  • AMRAP @ 85%
Conditioning:

“Open WOD 11.4”

10 min AMRAP:

  • 60 Burpee Over Bar
  • 30 OHS (120/90)
  • 10 Muscle Ups (10 Pull Ups + 10 Dips/Push Ups)

 

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